December 2 - CrossFit Estero

Food: twice baked sweet potatoes and chicken thighs in a dill reduction sauce - Recipe Link  Sweet potatoes are the go-to Paleo starch.  You can cook them so many ways. My current favorite way is to cut into small fries and bake @ 400 for 30 minutes to make sweet potato fries.  My other favorite way is to peel and cut them into 1/2 inch rounds and cover in some garlic/olive oil puree and set on baking sheet on top rack at 450 for 30 minutes.  When they are slightly browning they are done. Make sure to salt and pepper. Amazing.  

 

1. Follow this link to sign up for classes: CLICK HERE

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coach's Choice

Strength/Skill:

Frog stands - handstands

Conditioning:

"Frelen" 

3 rounds of 

800m Run

15 DB Thruster 40/40

15 Pull-ups

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"Concentration is the ability to think about absolutely nothing when it is absolutely necessary."

-Ray Knight

Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States